Who here does ATF squats and why?

[takniteasy]

I have been lurking around here and the training boards for some time now and am learning more and more about ATF squats.

From what I have read, these squats will build a bootay like nothing else. I would like to try them but would also like to hear other women's experiences with them as well as advice/pointers.

 

[NorwayFitness]

I do them because I feel a lot more in my hams and butt.
I don't use that much weight, instead I try and do them very strict.
I haven't noticed anything about it building the the butt only, i feel it everywhere in my legs when I do them...

NF

 

[MS]

I do them, but with heels raised. It takes the butt and hammies out of the exercise completely, but it's a great quad and ab workout.

 

[SteelWeaver]

I do them because they feel more natural than stopping halfway down, and because going all the way down reduces shearing forces on the knees compared to parallels, and because you CAN'T CHEAT - you either go all the way down or you don't - it's too easy to only go a little way down on parallels.

Front squats and deads are better for abs, IMO.

 

[Gladiola]

going all the way down reduces shearing forces on the knees

I do them & exclusively those types of squats because I'm learning Olympic Lifting - & obviously the lower & deeper you can squat underneath the bar, the less high you have to pull it up off the floor to catch it overhead, or on your front delts!

BUT-- regarding Steel's quote, a master-degreed physical therapist friend of mine said

Arioch's comments (see Squat thread on the PL board) are pertaining to the tibiofemoral joint. Compressive forces on the PATELLOFEMORAL joint absolutely increase as the degree of knee flexion increases--there's some complex biomechanics here, but the most basic and common sense approach is that the further the quadriceps is stretched, as three of the four muscles are in the deep knee flexion required for a very low squat, the harder the patella is pressed against the femur. In a loaded position (body weight or with added resistance), the quads have to contract as well as lengthen in an eccentric contraction, shooting the PATELLOFEMORAL forces even higher. Over time, this high amount of force can, and does in many cases, wear away the articular cartilage on the back side of the patella.

But, as for stability, all 4 ligaments in the knee are slack at 90 degrees of flexion--and they remain slackened throughout any increase in knee flexion--just a biomechanical fact of life. The hamstring contraction does provide dynamic stability, but does not exactly duplicate the action of the ACL, nor does it come
close to duplicating the actions of the PCL, MCL, or LCL. So, ligamentous stability of the knee is decreased at flexion angles of 90 degrees or greater.

Again, I'm not saying that deep squats are a no-no for everybody. I am saying that to look strictly at the tibiofemoral joint as the only area of concern is just a partial picture of what happens in the knee joint complex during this activity.
And, I'm saying that there are a significant part of the exercising population for whom deep squats are inappropriate due to a history of patellofemoral joint problems and/or cartilage damage.

I go back to the statement "No exercise is contraindicated for everybody and no exercise is safe for everybody". If deep squats don't bother your knees and you have no concerns regarding excessive wear on patellar cartilage, do 'em til the cows come home. Otherwise, limit the frequency of deep squatting, or pass on it entirely and instead challenge the hip musculature with isolation exercises and keep the squats in the pain free range.

 

[Hannibal]

I have no misconception that they are better for my knees. Whew...

*SNAP*CRACKLE*POP*

UGH!!!! That sound.....

*covers ears*

 

[takniteasy]

Would you guys recommend a beginner (as I will be) using a lighter weight? Such as maybe 60% of max on regular squats? What about frequency, number of reps/sets, etc.? I am not going for mass building here as I am quite satisfied with what I have but just trying to alter my physique and try somethin new. My training has become so monotonous recently!

Thanks for all the replies!

 

[Gladiola]

Would you guys recommend a beginner (as I will be) using a lighter weight? Such as maybe 60% of max on regular squats? What about frequency, number of reps/sets, etc.?

Just to get back to you on this - yes, absolutely go lower with the weight compared to a PL style squat. (oh, to me ATF squats are OL - Olympic lifting - squats). To me, they are more difficult. My max PL style squat was about 160#, currently my max OL squat (for a set of 5, where I'm pretty maxed out on rep 5) is only about 47 KG - or 100 lbs - & I've been squatting OL style 1.5 months or so now, 3X per week, - so I'm fairly comfortable with them. Actually they felt pretty natural from the beginning - just tougher!

As for sets & reps, I would just incorporate them into your regular program - whatever your existing set & rep scheme is. Since they are a compound movement, I would put them towards the beginning of your leg routine - wouldn't want to pre-exhaust your quads with extentions & then try these. You could add them, or do them in place of PL squats sometimes. Definitely mix in some front squats & box squats too - oh and split squats!

 

[takniteasy]

Thanks Gladi! Matter of fact, I did them yesterday evening. Considering how my legs feel right now, I am sure glad I only did 95# max and only followed with superset of extensions, hammie curls and two sets of split squats. Anymore than that I would not be able to move

These will become a staple part of my training for quite a while. I absolutely love feeling something hit my glutes. Hope I get a bootay from these!

 

[Gladiola]

Just make sure you keep the arch in your lower back (although you probably knew that). I actually used to think I just could NOT do them - till my lifting coach helped --> I wasn't letting my knees go out over my toes!!!! Silliest thing, but that was how I was taught to squat & how to teach others to squat when I teach group fitness classes.

If my knees don't move forward, I lose the arch, but I was still resistant to that (old habits die hard, & I've done LOTS of squats that old way). He would be looking over yelling, "Let your knees go over your toes!" I think the problem is fixed now - knees go out as soon as I descend!